Jogging in the morning is a great way to shake off the remnants of a night slumber, to cheer up before labor exploits, get a charge of positive energy, and cheer yourself up. It is only at first glance that morning workouts seem difficult - once jogging becomes your regular habit, you cannot even imagine life without it. If you are thinking about how to start running in the morning from scratch - you came to our address, in the article we will talk about all the nuances of the correct organization of the lesson.
Did you know that it is morning jogging that contributes to rapid weight loss, especially if you go out on an empty stomach?
If you exercise in the evening, the body will first consume the energy obtained from the daytime food, then turn to the accumulated glycogen, and only then will it begin to burn fat. But in the morning he will almost immediately "run" for fuel to your pretty tummy, protruding from the waist of your jeans. Thus, in the evening you work out your lunch and dinner, and in the morning - specifically, you lose weight. Keep in mind!
Basic Rules
Let's talk about how to run in the morning correctly - about the secrets of preparation, the nuances of lifestyle, food requirements and other details.
- Before starting training, we recommend that you think about where you will run. It is advisable to choose a cozy, green park, with clean air and the absence of a number of highways. It is ideal if there are specially equipped running tracks with rubberized surfaces, as well as tracks covered with rubble, natural paths, slopes and hills. In such a place you will be able to do different types of running, breathe fresh air, admire the views, enjoy nature and solitude.
- Take care of comfortable sports equipment. Clothing should not hinder movement, it should not be neither hot nor cold. If you intend to continue your classes in the winter - learn the principle of three-layer dressing. Pay special attention to running shoes - with flexible soles, good tread, comfortable, and in the cold season - to special winter sneakers.
- Create a schedule for jogging in the morning for weight loss for novice athletes - if you have never done physical activity before, it is important to gradually and adequately increase the load. If you are heavily overweight, we recommend starting with a walk.
- Many are interested in what time it is better to run in the morning, and so, according to studies of human biorhythms, the most optimal time is the interval from 7 to 9 hours.
- It is advisable to run on an empty stomach, however, if this is unacceptable for you, make sure that your breakfast before running is light and not plentiful.
- Take water for training;
- Learn the technique of correct breathing while jogging;
- If you don't know how to force yourself to run in the morning, buy expensive equipment and cool gadgets: a watch with a heart rate monitor, a player, and wireless headphones. The thought of spending money will definitely contribute to your motivation. And also, it is much more interesting to exercise this way. Also, try to find a like-minded person - it's more fun together!
- Morning jogging for weight loss necessarily begins with a warm-up, and ends with stretching and breathing exercises.
Jogging in the morning for weight loss
What does jogging in the morning give for people who want to lose weight, we have already told - it contributes to the rapid burning of fat accumulated earlier. However, do not assume that if you start exercising regularly, the scale arrow will immediately move to the left.
There are many important nuances:
- Fat is the energy that the body has set aside "in reserve" in case of "hunger". This process is genetically determined and we cannot do anything with it;
- To lose weight, you need to spend more energy than consumed with food;
- If you run in the morning, but at the same time, do not begin to control your diet, there will be no result.
- According to reviews, the results of jogging in the morning for weight loss directly depend on the diet, which should be low in calories, but at the same time nutritious.
If you do not have any health problems, the answer to the question "is it possible to run in the morning every day" will be yes. However, overweight people usually rarely have perfect health, so we recommend visiting a doctor and performing a body diagnosis.
So, here are the basic rules for successful weight loss:
- Regular training with a gradual increase in load;
- Learn the correct running technique - this way you will increase endurance without pulling muscles. By the way, do you already know which muscles work when running? If not, then be sure to check out our article on this topic;
- Healthy food;
- Drink plenty of water - from 2 liters per day;
- Alternate between running - interval, uphill, shuttle, sprint, long-distance cross-country, jogging.
- Add strength training to the program;
- Reward yourself for every kilogram you lose, but not "Napoleon" or "fried potatoes").
The benefits and harms of morning jogging
Let's take a look at the pros and cons of running in the morning, because if you go jogging thoughtlessly, you can easily harm your health.
- It helps to improve agility and stamina;
- Improves mood, strengthens the immune system;
- Promotes weight loss;
- Improves metabolism;
- Stimulates the removal of toxins and toxins;
- Develops respiratory and strengthens the cardiovascular system;
- Improves skin color for a radiant and healthy look.
So, we figured out how to properly start running in the morning and what benefits this activity has. Do you think there are any downsides?
- Waking up early and adjusting the schedule;
- If you go too far and do not calculate the load, you will feel overwhelmed all day;
- If you are an "owl" according to biorhythms, getting up early will be a heavy stress for you.
Often people are interested in how to run correctly in the morning for a man and a woman, are there any differences. From a technical point of view, there is no difference. However, most often men and women have different goals - the former strive to increase endurance, strengthen well-being, and the latter want to lose weight, improve the condition of the skin and face. Regardless of purpose or gender, it is important that the runner has no contraindications:
- Cardiovascular diseases;
- Arrhythmia;
- Spine problems;
- Asthma or respiratory disease;
- Exacerbation of varicose veins or joint diseases;
- Pregnancy (can be replaced by race walking with the permission of a doctor);
- Conditions after abdominal operations;
- ARVI;
- Unclear ailments.
Jogging in the morning for weight loss: reviews and results
Feedback from real runners helped us figure out how much to run in the morning in order to achieve all our goals: losing weight, improving well-being, improving physical fitness. The optimal time is 60-90 minutes, while this includes a warm-up, a cool-down, and small intervals of rest in the process.
It is important to practice in a good mood, in pleasure, not to overexert yourself. Be sure to warm up well. People claim that morning jogging is really an excellent antidepressant, promotes weight loss and develops character, will, endurance.
Who is the morning jogging for?
Morning workouts will definitely suit you if:
- You are an early riser and getting up early is not a problem for you;
- You strive to get rid of extra pounds - the morning metabolism is much more intense;
- You live in an area with lots of cars and little greenery. In the morning, the level of gas pollution is several times less than in the evening, which means that the air is cleaner;
- Your goal is to build willpower. Forcing yourself to crawl out from under a warm blanket is the perfect exercise for pumping your inner core.
Why can't you run in the morning if you are an "owl" by nature, because morning jogging has so many advantages? Because if you practice without desire, through force and without pleasure, there will be no sense. You will abandon the venture, as soon as you start it, we assure you of this. You can't argue against nature, resign yourself and run in the evening - there are also a lot of advantages! Be healthy!
